Avoid these 7 common long-run mistakes to ensure your training stays on track, injury-free, and enjoyable from start to finish.
Even the most experienced runners can occasionally slip up during training.
Making mistakes is often part of the journey it teaches valuable lessons and helps us become stronger athletes.
However, some errors can significantly undermine your long-run efforts and are best avoided completely.
Long-distance running undoubtedly pushes both body and mind to their limits
With the right preparation and mental resilience, though, it can also become one of the most rewarding aspects of your running routine.
Here’s exactly what NOT to do to ensure your long runs remain enjoyable and productive:
Eagerly starting your long run at a speedy pace might seem harmless at first, but it's the quickest route to exhaustion or injury.
Your long runs should generally be slower than your race pace. These runs aren't about speed; they're about gradually adapting your body to longer distances.
Slow down from the start, conserve energy, and enjoy the relaxed rhythm you’ll thank yourself later.
Failing to fuel your body properly during extended runs is a common yet detrimental mistake.
Many runners diligently carb-load beforehand but underestimate the importance of nutrition during the run itself.
As distances extend, your body needs regular energy and hydration boosts to perform optimally.
Plan to take in quick-energy snacks and fluids every hour, even if you don’t feel hungry or thirsty yet.
Carry convenient fuel sources like energy gels or easily digestible snacks, along with water or electrolyte drinks, to sustain your energy levels throughout your run.
Long runs aren't the right time to experiment with new running shoes, apparel, or gadgets.
Testing new gear during these longer sessions increases your risk of blisters, discomfort, and even injury. Always try out any new equipment during shorter, mid-week runs first.
Once items have passed that initial test, you can confidently use them on longer efforts, knowing they’ll perform comfortably over extended mileage.
Scheduling a long run immediately following a high-intensity workout is a recipe for physical and mental burnout.
Long runs demand fresh legs and a rested mind. Aim to schedule your week so your long run follows either a rest day or an easier workout.
Allowing adequate recovery ensures you maximize the benefits of each training session and minimize injury risk.
Proper fueling is vital, but timing matters. Eating too close to your long run can lead to digestive issues, including stomach cramps and nausea.
Carb-loading is effective the day before, but on run day, finish your last meal or snack at least 30–60 minutes before you start running.
Giving your body enough time to digest can drastically improve your comfort level during the run.
Weather conditions can shift dramatically during long runs. What starts as a cool morning can quickly heat up, or sudden stops might leave you feeling chilled.
Dressing improperly can severely impact comfort and performance.
Choose versatile layers you can easily adjust as your body temperature and environmental conditions change.
Being prepared with appropriate clothing options keeps you comfortable throughout the run.
Life inevitably interrupts training occasionally. When you miss a scheduled run, resist the urge to tack those lost miles onto your next long run.
Training plans are structured carefully to gradually build endurance and allow proper recovery.
Adding extra mileage spontaneously increases your risk of injury and overtraining. Stick to your planned mileage and trust your training schedule.
Long-distance running is about consistency, smart preparation, and respecting your body’s limits.
Avoiding these seven common long-run mistakes ensures a smoother training cycle, reducing your chances of injury or burnout.
Stay disciplined, listen to your body, and make each long run a rewarding experience.
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